Cheers to more sweaty days, workout clothes, and protein! These 10 commandments will help you make serious #gainz in the new year, regardless of where you are on your fitness journey.
1. Find your why.
The why is the reason behind your commitment and will result in your motivation. To be most effective for you and your results, this reason needs to be intrinsic. I suggest asking yourself what you are most dissatisfied with when it comes to your health and fitness and why you are dissatisfied. I talk more about my personal reason for fitness here.
After figuring this out, you will be well on your way to staying strong when the going gets tough. When you are intrinsically motivated by something, come hell or high water, you will fight through it. We can work with that 😉
2. Though shall wear whatever the #%*! you want.
Your fitness is all about you and nobody else. Please wear whatever gives you a boost of confidence while you work on your fitness. You deserve it! If you want to wear your hair down, let it down. If you want to fill in those eyebrows please do so. If you want to wear crop tops and spandex shorts, be my guest. The no make up look? Go for it! Love matching from head to toe? Work it! Don’t let anyone bring you down about what fitness attire you should or should not be wearing or how you need to look. If it helps you reach your goals keep doing it.
3. Do not workout in vain.
If you fail to plan, you plan to fail, especially when it comes to fitness progress. Always have a plan and give each workout your 100% effort. When I was a teacher, I would often tell my students how silly it was for some of them to come to school and then sleep in class and not do any work. They not only woke up super early to be there (I mean who likes being up by 5am everyday for school?), they have the potential to get a good passing grade in the class just by doing the work that day.
Never waste a day. 80% of success is showing up. If you did that part you only have 20% more to go. Sometimes we are going to feel off, in pain or just plain sick and tired. Still give 100% of what you’ve got. If you only have 70% to give, give all that 70%. There is a difference between being limited physically and being a baby. Set small realistic goals + put in work. No excuses.
4. Remember to be properly fueled for each workout and keep it nutritious.
Imagine if you were to put anything but gasoline in your car. How would it operate? You are like a car and food is your fuel. If you want to perform your best during your fitness sessions (not to mention throughout the day as well), you must eat your best beforehand.
A good rule of thumb is about an hour before a workout get your body ready by giving it something it can immediately use as an energy source such as complex carbohydrates. Not only are these the best source of carbs for you, they will give you the energy you need to power through your workout and the rest of the day.
5. Honor thy post workout nutrition.
The pre-workout nutrition is just as important as the post-workout nutrition. Whatever your fitness routine may be, you are breaking down the muscles in your body, and they will need to be able to build themselves back up with your help.
Food + supplements do wonders for the body after a workout and can help you feel brand new again. Make sure you have a consistent plan in place for what you are going to eat to fuel those new #gainz you’ll be making.
6. Thou shall put the phone down.
If you are giving the gym your 100% effort you will not have time to text, call, or take pictures. It’s okay to take those pre/post workout selfies to document your fitness progress, but during the workout you owe it to yourself to limit all distractions. You’re ability to feel the progress you’ve made during your fitness session successfully will depend on upon the metal space you are in during your workout.
Let the people in your life know that during your gym time you won’t be communicating with them. They will listen. If you keep your phone in your bag or locker even better. Out of sight, out of mind.
7. Thou shall remain committed and consistent.
This goes without saying but this is a tried and true method for anything you do in life. If you want to reach fitness goals and see progress, you need to stick to your game plan. It’s okay to shift your focus later on, or even create new goals, but you must keep in mind that change and results comes when you’re working at it constantly. No matter how long it takes, you are bound to get better and get where you want to be. Be patient and you will reap what you sow.
8. Thou shall document thy progress.
You need to have a clear understanding of what is or isn’t working for your body which will also help keep you motivated. When you actually see progress in the form of pictures, your writing, apps, ect. you will have evidence that what you are doing works. This evidence will not only inspire others, it will continue to ignite that crazy passion and commitment. You gain a deeper understanding of what you are capable of.
9. Thou shall compound thy movements.
Regardless of your fitness goals, if you’re trying to build muscle or lose fat then it’s important to get your whole body moving. Compound exercises, increases your effectiveness by working the most body parts at one time. Your body also becomes more efficient in burning more body fat because of all of the muscles used.
Focus your time on exercises that work multiple body parts like squats (total leg), bench press (chest, triceps, shoulders) or rows (back and bicep).
10. Though shall not covet your neighbors goals (or their progress).
It’s okay to have fitspos (fitness inspirations) and admire the hard work they’ve put in to achieving their bodies. It is not okay to make them your #bodygoals. They don’t have your unique body and they are not you. You have a lot to offer this world and can unlock this by staying true to yourself. Focus on setting realistic goals for yourself based on your body type and lifestyle.
Progress looks different on everybody. One person can follow the same nutrition + fitness plan as you and get 2 times faster results. Don’t get caught up in all of the numbers.
Are you feeling your best? Are you truly pushing yourself? You win.
*Shout out to my other half Roger, for helping me come up with these fitness commandments. He inspires me everyday to keep achieving my fitness goals and is a huge influence on my journey. Check him out on instagram @rogerassez
Lovin’ these fitness commandments? Please share! Tag me or use my hashtag #pineapplesandhealth so I can give you a follow! 🙂